Healthy Vegetable Soup Without Cornflour | Nutritious & Quick Recipe

Soup is a delightful comfort food, especially when it is healthy, hearty, and easy to prepare. This Healthy Vegetable Soup without Cornflour is a perfect meal option for anyone looking for a nutritious dish that’s light on the stomach but rich in flavor. The recipe features a variety of colorful vegetables, a hint of oats for a creamy texture, and is low in calories, making it ideal for anyone on a health-focused journey. Whether you are looking to detox, stay fit, or simply enjoy a wholesome dish, this vegetable soup ticks all the boxes.

In this post, we’ll guide you through the process of making this nourishing vegetable soup, complete with detailed nutritional information and tips to make it even better. So, if you’re ready to dive into a bowl of pure goodness, let’s get started!

Why Choose Healthy Vegetable Soup Without Cornflour?

If you’ve been accustomed to thickening soups with cornflour (cornstarch), you may be looking for a lighter, healthier alternative. This recipe removes the need for cornflour and replaces it with oats, which not only make the soup creamier but also add a boost of fiber and nutrition.

Here are a few reasons why this soup stands out:

No Cornflour: Ideal for those looking to avoid refined ingredients.
High in Fiber: Thanks to the variety of vegetables and oats, this soup is packed with dietary fiber, which supports digestion and overall health.
Low in Calories: At only 120 calories per serving, it’s perfect for those looking to control their calorie intake.
Rich in Vitamins: The vegetables used in this soup, such as carrots, cabbage, capsicum, and French beans, are full of essential vitamins like A, C, and K.

Nutritional Benefits of This Healthy Vegetable Soup

Before diving into the recipe, let’s take a closer look at the nutritional benefits this soup offers:

Calories: 120 kcal per serving, making it a guilt-free option for anyone watching their calorie intake.
Protein: With 4g of protein per serving, it offers a small but valuable protein boost, perfect for muscle repair and growth.
Carbohydrates: At 20g of carbs per serving, it provides the energy needed for the day.
Fiber: With 4g of fiber, this soup supports healthy digestion and can help maintain steady blood sugar levels.
Fat: At just 2.5g of fat per serving, it’s a low-fat meal choice.
Cholesterol: The soup is low in cholesterol, with only 5mg per serving, making it heart-healthy.
Sodium: At 300mg of sodium, it’s suitable for those keeping an eye on their salt intake.

The blend of vegetables, oats, and healthy fats from butter makes this soup an excellent choice for a balanced meal.

Ingredients for Healthy Vegetable Soup Without Cornflour

Here’s what you need to make this wholesome, no-cornflour vegetable soup:

Main Ingredients:

Butter – 1 teaspoon
(For sautéing and adding a rich flavor to the soup)
Garlic – 1 teaspoon, finely chopped
(For an aromatic base)
Onion – 1/4 cup, finely chopped
(For sweetness and flavor)
Carrot – 1/4 cup, finely chopped
(For crunch and a boost of vitamin A)
Cabbage – 1/4 cup, finely chopped
(Adds fiber and a mild flavor)
Capsicum – 1/4 cup, finely chopped
(For sweetness and vitamin C)
French Beans – 1/4 cup, finely chopped
(Rich in fiber and antioxidants)
Water – 2 cups
(For the soup base)

Black Pepper – 1/4 teaspoon
(For seasoning and a mild kick)
Salt to taste
(To enhance the flavor)
Oats – 4 tablespoon (2 tablespoon soaked)
(To thicken and add creaminess without cornflour)
Spring Onion – 1 tablespoon (for garnish)
(For a fresh, crunchy topping)

These ingredients are simple yet packed with nutrients. By using fresh vegetables and oats, you get a wholesome dish that’s both filling and nutritious.

Step-by-Step Instructions to Make Healthy Vegetable Soup Without Cornflour

Prepare the Ingredients

Start by cleaning and chopping all your vegetables. This includes the carrots, cabbage, capsicum, and French beans. For a smoother texture in the soup, finely chop the vegetables. Soak 2 tablespoons of oats in water for about 15 minutes. The oats will help thicken the soup naturally and add a creamy texture.

Sauté Garlic and Onions

In a medium-sized pan, heat 1 teaspoon of butter. Add the finely chopped garlic to the pan and sauté until it becomes aromatic. Be careful not to burn the garlic. Once the garlic is fragrant, add the chopped onions and sauté for another 2-3 minutes until they soften.

Add the Vegetables

Now, it’s time to add the chopped vegetables to the pan. Toss in the carrots, cabbage, capsicum, and French beans. Cook these vegetables for about 5 minutes, stirring occasionally. This will soften the vegetables slightly and bring out their natural flavors.

Season the Soup

Add salt and black pepper to the vegetables, adjusting to taste. Next, pour in 2 cups of water and bring the mixture to a boil. Once boiling, reduce the heat to a simmer.

Add the Oats Paste

Blend the soaked oats into a smooth paste. You can use a blender or food processor for this step. Once the soup has come to a boil and the vegetables have softened slightly, stir in the blended oats paste. This will thicken the soup and give it a creamy consistency without the use of cornflour.

Simmer the Soup

Let the soup simmer for an additional 2-3 minutes. The oats will thicken the soup, and all the flavors will blend together beautifully.

Garnish and Serve

Once the soup has reached the desired thickness, remove it from the heat. Garnish with freshly chopped spring onions to add a burst of color and crunch. Serve the soup hot for a comforting and nutritious meal.

Tips for Making the Perfect Healthy Vegetable Soup

Veggie Variations: Feel free to add or substitute vegetables based on what you have on hand. Zucchini, spinach, peas, and even sweet potato can be excellent additions.
Spices: If you want a more flavorful twist, you can add herbs like thyme, rosemary, or bay leaves. A pinch of turmeric or ginger can also give the soup an extra health boost.

Make it Creamier: If you prefer an even creamier texture, blend the soup once it’s done cooking, leaving a few chunks of vegetables for added texture.
Add Protein: You can increase the protein content of the soup by adding cooked lentils or beans or even a handful of cooked chicken or tofu.

Why This Soup Is Ideal for a Healthy Lifestyle

This healthy vegetable soup is not only a treat for your taste buds but also supports a balanced lifestyle. The combination of vegetables, oats, and minimal fat makes it a low-calorie, nutrient-dense dish. It’s great for those on weight loss journeys, athletes, or anyone looking to boost their intake of vitamins and minerals. Plus, it’s incredibly quick to prepare, making it perfect for busy days.

Frequently Asked Questions

Can I use vegetable stock instead of water?
Yes! Using vegetable stock will add more flavor to the soup. However, keep in mind that stock may contain more sodium, so you may want to adjust the salt accordingly.

Can I make this soup in advance?
Absolutely! This soup can be made ahead of time and stored in the refrigerator for up to 2 days. Just reheat before serving.

Can I add more oats for extra creaminess?
Yes, you can add more oats if you prefer a thicker soup. Just remember that the more oats you add, the creamier and denser the soup will become.

Final Thoughts

This Healthy Vegetable Soup Without Cornflour is a fantastic choice for anyone looking for a light, nutritious, and satisfying meal. With its vibrant blend of vegetables, oats for added creaminess, and a simple preparation process, this soup is sure to become a favorite in your kitchen. It’s perfect for a light lunch, a detoxifying dinner, or as part of a weight-loss plan.

Enjoy this healthy vegetable soup on its own or pair it with whole-grain bread for an even more filling meal. The best part? It’s customizable, so you can tweak the recipe to suit your tastes and dietary needs.

Give it a try, and let the goodness of fresh, wholesome ingredients nourish your body and soul!

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